Toning and defining your stomach after 40 can be a challenging goal, but it’s absolutely achievable with the right exercises. As your metabolism slows down with age and muscle mass naturally decreases, targeted core workouts can help strengthen and define your belly.
Incorporating effective exercises that engage the abdominal muscles can be the key to tightening your stomach and improving overall fitness.
We checked in with Andrew White, a NASM-certified personal trainer and co-founder of garagegympro.com, to find out the best exercises to do to combat stubborn abdominal fat. He revealed that leg raises, mountain climbers, seated oblique twists, chair dips, Russian twists, and flutter kicks are some the best options to start out with. Read on to learn more.
1. Seated Oblique Twists
Seated obliques are another great targeted chair exercise that can help with achieving a toned body and a flatter belly. This workout focuses on engaging the oblique muscles, which play an important role in sculpting the waistline and supporting overall core strength.
"Oblique twists focus on the side abdominals, aiding in the reduction of love handles and contributing to a flatter, more toned belly," says White.
How to perform: Sit on the edge of a chair with your feet flat on the ground. Clasp your hands in front of your chest, and twist your torso to the right, then to the left, engaging your obliques with each turn.
2. Flutter Kicks
Flutter kicks are a great move for defining your stomach because they really engage your core, especially the lower abs. When you’re kicking your legs up and down, your abs have to stay engaged to keep your lower back from arching. This helps strengthen and tighten your entire midsection. Due to the fast-paced nature of this workout, they also help burn more calories, which can help reveal those toned abs even more! Perfect!
"Flutter kicks are a simple yet effective exercise for engaging the lower abdominals and hip flexors. Performing this exercise consistently will help in reducing lower belly fat and toning the abs," White states.
How to perform: Lie flat on your back with your hands by your sides or under your glutes for support. Lift your legs off the ground a few inches and alternate kicking them up and down in a fluttering motion while keeping your core engaged and your lower back pressed into the floor.
3. Chair Dips
Chair dips mostly target the triceps, but they also engage your core muscles, including your abs, to help stabilize your body during the movement. When performing this exercise, your core has to work to keep your torso upright and balanced, which helps strengthen and tone the abdominal muscles.
White says, "Chair dips work the triceps and the muscles across your upper and lower back, [which also] helps to reduce back fat," aiding in a more slimmer waistline.
How to perform: With your back to the chair, place your hands on the seat behind you, fingers pointing towards your body. Extend your legs forward, and slowly lower your body by bending your elbows, then push back up.
4. Mountain Climbers
Mountain climbers are a full-body workout that can be helpful for toning the lower belly. In this exercise, you start in a push-up position and then bring your knees toward your chest in a running-like motion.
"This dynamic move increases the heart rate, promoting fat burn. Simultaneously, the core is actively engaged as you pull the knees in, ensuring you're sculpting your abs," White shares.
How to perform: Start in a push-up position. Bring one knee toward your chest and then quickly switch to the other knee, similar to climbing.
5. Leg Raises
Leg raises are a fun but challenging exercise for toning the belly. They specifically target the lower abdominal muscles, which can be difficult to engage with other core exercises. When you lift your legs while lying down, your abs contract to control the movement, working to stabilize your core and prevent your lower back from arching.
"A stellar move for the lower abs, which are often tougher to target. The controlled motion required to lift and lower the legs without touching the ground intensely engages the lower abdominal muscles, leading to a tighter, more toned appearance," says White.
How to perform: Lie flat on your back, hands by your sides or under your hips for support. Keeping legs straight, lift them to the ceiling then lower back without letting them touch the ground.
6. Russian Twists
Russian twists are a highly popular and effective ab exercise for toning the stomach and strengthening the oblique muscles. This workout helps to target love handles and trim the waistline, leading to a more defined midsection.
"The rotational movement zeroes in on the obliques, helping carve out those abdominal muscles. When done with a weight, it also introduces resistance, further enhancing muscle engagement," White says.
How to perform: Sit on the floor, lean back slightly, and hold a weight or ball in front of you. Twist your torso to one side, bringing the weight beside you, then switch to the other side.
